Blueberries
Why? Blueberries are on every chef's fruit-salad A-list at the moment! As well as being ultra-rich in vitamin C, they contain an important antioxidant compound that is known to lower the blood cholesterol that contributes to heart disease and stroke.
Research has shown that blueberries can also help brain function, such as improving memory, as well as being effective in deterring urinary tract infections and eye disease. They are delicious eaten frozen, or scattered onto fruit salads or breakfast porridge.
Avocado
Why? Avocados are super-packed with vitamin E and powerful antioxidants that help fight the ageing process and protect against heart disease and types of cancer. They are a good source of alphacarotene, which prevents eye disease, and are rich in monosaturated fats, the heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
Also full of fibre and a good source of potassium, magnesium and folic acid, the avocado can be included in salads or can be mashed up with wonderful health-promoting garlic and vitamin C-packed lime juice to make guacamole. Yummy!
Nuts
Why? Nuts are full of the essential fatty acids needed for a healthy body, heart and mind. They are fantastic sources of vitamin E and vitamins B1 (thiamine) and B3 (niacin), vital for the nervous system. They are also a great source of protein and minerals, especially useful for vegetarians.
Different benefits can be derived from different nuts, almonds, walnuts, cashews, and brazils being particularly healthy choices. Walnuts, for instance, are a particularly rich in alpha-linolenic acid, an omega-3 fat with cardio-protective effects, while just three brazil nuts a day gives you your recommended allowance of selenium, an mineral important for the immune system.
Broccoli
Why? This is the king of the greens, and so it should be with its cruciferous crown! If you only eat one green vegetable, make it broccoli. It is fibre-packed and a rich source of cancer-fighting phytonutrients (the nutrients concentrated in the skins of fruit and vegetables), especially effective against breast, liver, lung and bowel cancers.
High in vitamin C, broccoli is best steamed or stir-fried to help preserve the content of this water-soluble and easily damaged nutrient. Broccoli is also a good supply of iron, calcium and vitamin A, so really should be made a regular part of your diet!
Porridge oats
Why? High in energy, yet low in fat and low on the glycaemic index, porridge makes one of the best meals you can start the day with, because it will keep you full for a long while, and feed your body with the fuel it needs after its night-time fast. Rich in fibre and complex carbohydrates, porridge takes a long time to break down in the system, so stabilising blood sugars and warding off mid-morning snack attacks and mood swings.
Mix porridge oats with dates and chopped nuts, cook with water or skimmed milk in the microwave, then top with fresh fruit for a super-speedy healthy breakfast that will leave Goldilocks green with envy!
